I spend a lot of time in front of the computer too. Here are a few things that can help to mitigate the negative effects.

Get a stand up desk so you're not spending all that time sitting.

Move around to avoid being in the same posture for more than 20 minutes or so.

As much as possible, be mindful of not slouching.

Have your monitor in a position where you can look at it with your head in neutral alignment.

As basic part of good posture, try to keep your chest up and shoulders back without giving up neutral alignment of your ribs and pelvis.

Keep your chin tucked in to maintain a neutral rather than forward head posture.

Some good exercises to maintain range of motion in your neck are: rotating your head up and down through the full range of motion, then side to side (as if looking to the side), then side to side (ear to shoulder), then chin to collar bone. Other than that, the best exercise is simply taking a break from the computer and moving around or doing regular mobility exercises.

1) In my kitchen I have a yellow Theraband tied to a railing. I do external shoulder rotations for conditioning my shoulder. It could as well be tied somewhere else, like a door, and used while at the computer. You would have to rotated the chair 180 d., stand, or have two bands to get both shoulders.

2) I also have a heavy hammer and do slow controlled pronations and supinations to strengthen my wrist while watching TV.

3) Dumbell wrist curls both for wrist flexion and extension.

4) I have also used a heavy duty spring gripper as I have always preferred the range of motion over that of a ball.

5) Posture. The most important thing to do I believe is to study posture and realize that years at the computer will give your posture some features that you don't want and may increase your risk of injuries, especially collapsed abs (literally the famous nerd look) and a forward head. Have a chair that allows better posture. I also think that it is better to have a higher screen so that you are not always looking down (I say this as I'm looking down at my laptop's keyboard to hunt & pec this....and laptop screens are too low by design......)

I spend a lot of time in front of the computer too. Here are a few things that can help to mitigate the negative effects.

Get a stand up desk so you're not spending all that time sitting.

Move around to avoid being in the same posture for more than 20 minutes or so.

As much as possible, be mindful of not slouching.

Have your monitor in a position where you can look at it with your head in neutral alignment.

As basic part of good posture, try to keep your chest up and shoulders back without giving up neutral alignment of your ribs and pelvis.

Keep your chin tucked in to maintain a neutral rather than forward head posture.

Some good exercises to maintain range of motion in your neck are: rotating your head up and down through the full range of motion, then side to side (as if looking to the side), then side to side (ear to shoulder), then chin to collar bone. Other than that, the best exercise is simply taking a break from the computer and moving around or doing regular mobility exercises.

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For the first 2 points if you need to time things, you can use EyeLeo (which although is meant for eye breaks, but you can use it as reminder to get outta your chair)